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8 week Mindful Self Compassion Course, Vancouver , British Columbia , Canada

Rami Nijjar

October 10, 2018 @ 6:30 pm - December 5, 2018 @ 9:30 pm UTC-8

|Recurring Course (See all)

An event every week that begins at 6:30 pm on Wednesday, repeating until December 5, 2018

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8 Wednesdays from 6:30 – 9:30 pm (no class on October 17th) plus one half day retreat on Saturday November 17th.

Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion. Mindfulness and compassion have often been described as two wings of a bird – we need both to soar. Mindfulness teaches us to turn toward and acknowledge our experience with a spirit of openness and curiosity. Self-compassion involves responding to any difficulties that arise with kindness, warmth and understanding. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

Rapidly expanding research shows that self-compassion is strongly linked with emotional well-being, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships.

This course is highly transformative. Through this course participants will develop skills that will help them to:

Integrate mindfulness and self-compassion practices in daily life
Motivate yourself with kindness rather than criticism
Handle difficult emotions with greater ease
Transform challenging relationships, both old and new
Manage caregiver fatigue
Practice the art of savoring and self-appreciation
Understand the theory, research, and practice behind mindful self-compassion
Deepen an authentic and loving relationship with yourself

Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.

What to Expect:

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for you to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training program rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion. This course will provide a safe environment in which to explore these emotions and create space for them.

MSC includes 8 weekly sessions of 2.5 hours each, in addition to a 4-hour retreat. Prior to registering, participants should plan to practice mindfulness and self-compassion at least 30 minutes per day throughout the program.


No previous experience with mindfulness or meditation is required to attend MSC. To ensure safety, participants are asked to provide background information when they register for the program.

It is recommended that participants read one or both of following books before or during the program:
Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
The Mindful Path to Self-Compassion, by Christopher Germer

COST: $500 including workbook, guided meditations, and half day silent retreat. Receipts will be provided under Registered Psychologist.

PLEASE NOTE: There will be no class on Wednesday October 17, 2018


October 10, 2018 @ 6:30 pm
December 5, 2018 @ 9:30 pm


Rami Nijjar
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STRETCH yoga studio, 180E Pender Street, Vancouver, BC
180E Pender Street
Vancouver, British Columbia V6A1T3 Canada
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